Starting Sunday, June 28 @ 07:23 AM, until Sunday, July 05 07:23 AM  your challenge is to ...

Squat Challenge

Squat Challenge


This week, your challenge is to "Do Squats Every Day". It can be tough to find a spare moment to workout in our busy schedules. But by finding just 15 or 20 minutes to get in a little something will make all the difference. This squat challenge will be tough but worth it! Every day the squat count will increase, making it a little bit more challenging each day. By the end of the 30 days, your legs will thank you!. Doing squats to everyday can help boost your exercise performance, decrease your risk of injury, and keep you moving more easily throughout the day. But these are just a few of the benefits.


Squat Poster

Benefits of Doing Squats Everyday:


  1. You get stronger for daily activities

    Performing squats on a regular basis, using form that is on-point, you're sure to avoid injuries, and build a strong foundation for functional movement.

  2. You get a complete leg workout

    When you do a proper squat, you strengthen a ton of muscles in your legs. As you lower down, you’re primarily working the hamstrings and when you stand up, you’re targeting both the glutes and the quadriceps

  3. You also strengthen your core

    In order to keep your chest up, spine straight, and shoulders back and down, you have to engage the muscles of your abs and back. To keep the core engaged, take a nice big inhale as you lower down, and exhale as you stand.

  4. You can do them any time, any place

    It’s so easy to incorporate bodyweight squats into your daily schedule—after all, you only need your legs to do them. You can even do it during a bathroom break, grabbing friends for a few after lunch, dropping it low while something is cooking on the stove, or even busting a move in between episodes of your favorite series. Start your day out with 20 reps before you leave for work.

  5. You give your bones a boost

    Regular strength training helps increase lean muscle mass and creates support for our bones. The femur—your thigh bone—is the largest bone in the body and holds onto the largest muscles in the body—a.k.a. the glutes. More muscle you have, the more calories and fat you burn throughout the day.


How to do a basic squat:

  1. Start with your feet slightly wider than hip-width apart.

  2. Keep your chest up, engage your abdominals, and shift your weight onto your heels as you push your hips back into a sitting position.

  3. Lower your hips until your thighs are parallel or almost parallel to the floor.

  4. You should feel the squat in your thighs and glutes.

  5. Pause with your knees over, but not beyond, your toes.

  6. Exhale and push back up to the starting position.

Suggested Reading:

Squats for Men- Learn more here.

Squats for Women - Learn more here.

12 Benefits of Squats - Learn more here.


This challenge is now closed. If you had accepted this challenge and would like to mark it as completed, please Login to My Wellness.


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The Weekly Health Challenge is a self-audited program designed to motivate the JCSC Wellness participants in reducing BMI on a weekly basis.

How it works:
1. Each week there will be a new health challenge. You can accept the challenge by accepting the pledge for each challenge. You can only accept a challenge from midnight on Sunday to midnight on Tuesday.

2. At the end of the week, you can declare if you have completed the challenge. You can only mark a challenge as completed from midnight on Sunday to midnight on Tuesday.

3. Every week, the participants that complete the challenge will be recognized on this page.


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